A seasoned wanderlust enthusiast transformed his lifestyle, dropping 20 kilos in just half a year by embracing healthier habits. He swapped sugary treats and refined grains for wholesome, protein-packed meals, and adopted a structured eating schedule. When travel photographer and TEDx speaker Prudhvi Chowdary shared his “6 months, 20 kilos down” update on X, the post stood out. Not because the number was big, but because the change looked steady, disciplined and deeply personal. His routine showed how structure can gradually shift the body and mind at the same time. Each choice he made had a reason behind it, and together they shaped a transformation that felt practical, grounded and very real.
A routine built on purpose
Prudhvi explained that weight loss was only a part of the story. The stronger win was the return of confidence and purpose. So his routine didn’t start with heavy rules. It began with intent: remove distractions, reduce indulgence and treat each day like a small project. This mindset gave him a clear anchor, which helped him stick to changes without feeling overwhelmed.
Rashmika Mandanna Clarifies ‘Men Should Get Periods’ Comment After Backlash
Cleaning the plate: The foods he removed first
He started with a simple rule, zero sugar. Instead of cutting all sweetness, he shifted to monk fruit sweetener, which has no calories. Then came zero maida, and a clean break from biryani, sweets and ice cream. These foods are dense in calories and affect hunger cues. Removing them helped stabilise appetite and gave his body a break from constant spikes in blood sugar.
A meal plan that focused on protein and timing
His meals looked familiar to most Indian households but were measured with care. Protein appeared in every meal, with a target of 1.5 grams per kilo of body weight. Breakfast stayed simple with dosa or idli, egg whites and coffee without sugar. Lunch stayed steady with 120 g rice, curry and 100 g curd. Dinner was lighter but high-protein with 250 g tandoori or grilled chicken.Meal timing also shaped his routine. He ate lunch by 12:30 pm and dinner by 7 pm, giving him a long overnight break that helped digestion.
He didn’t skip snacks, he replaced them
Instead of processed snacks, he used 500 g of cut fruits each day. This kept his fibre intake high and supported hydration. For a quick energy boost, he added two walnuts and five almonds. These small additions reduced the urge for packaged snacks and controlled late-evening cravings.
A balanced workout split that he could repeat daily
Prudhvi paired 45 minutes of cardio with 45 minutes of strength training. This mix burns calories while protecting muscle. He didn’t chase extreme workouts. He chose something he could maintain every day. With higher protein intake and steady training, his metabolism improved and the body responded naturally.
Discipline outside the plate: Sleep, water and tracking
Early sleep at 9:30 pm and waking at 5:30 am framed his entire plan. Good sleep regulates cravings and improves recovery.He added 3 litres of water daily, which helps digestion and reduces fatigue.And for accountability, he tracked his calories on an app. Tracking gave him control over his choices and stopped him from guessing what was working.Disclaimer: This article summarises the routine shared publicly by Prudhvi Chowdary on X. Individual results may vary. Weight loss depends on age, health conditions, lifestyle and medical history. Always consult a certified healthcare or nutrition professional before making major changes to diet or exercise.